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EatSmarter exclusive recipe

Moroccan Vegetable Stew

with Chickpeas and Saffron
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Moroccan Vegetable Stew

Moroccan Vegetable Stew - Colorful vegetables, delightfully scented with spices - worth the effort

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
229
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie229 kcal(11 %)
Protein11 g(11 %)
Fat7 g(6 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage12.5 g(42 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.9 mg(33 %)
Vitamin B₆0.3 mg(21 %)
Folate84 μg(28 %)
Pantothenic acid1.2 mg(20 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C62 mg(65 %)
Potassium740 mg(19 %)
Calcium164 mg(16 %)
Magnesium103 mg(34 %)
Iron4.9 mg(33 %)
Iodine18 μg(9 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.2 g
Uric acid196 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2
Onions (about 100 grams)
2
1 piece
fresh Ginger root (about 20 grams)
2
large Carrots (about 250 grams)
1
Zucchini (300 grams)
½
Cauliflower (400 grams)
8
Okra (about 200 grams)
2 tablespoons
1 teaspoon
1 tablespoon
½ teaspoon
ground Cloves
1 tablespoon
1 ¼ pints
1 pinch
Saffron threads (0.1 grams)
2
2 ounces
15 ounces
Chickpeas (canned; drained weight)
Preparation

Kitchen utensils

1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Sieve, 1 Can opener, 1 Dutch oven (with lid)

Preparation steps

1.
Moroccan Vegetable Stew preparation step 1

Peel onions and cut into thin slices. Peel and chop garlic.

2.
Moroccan Vegetable Stew preparation step 2

Peel ginger and grate finely on a grater.

3.
Moroccan Vegetable Stew preparation step 3

Rinse carrots, zucchini and cauliflower. Peel carrots, cut into 5 cm (approximately 2-inch) long pieces and cut lengthwise into quarters. Halve zucchini crosswise and cut lengthwise into quarters.

4.
Moroccan Vegetable Stew preparation step 4

Divide cauliflower into florets.

5.
Moroccan Vegetable Stew preparation step 5

Rinse and peel okra.

6.
Moroccan Vegetable Stew preparation step 6

Mix the vegetables in a bowl with 1 tablespoon oil. Mix in turmeric, paprika, cloves and cumin.

7.
Moroccan Vegetable Stew preparation step 7

 Heat oil in a Dutch oven. Add onions, garlic and ginger and sauté until translucent, 3-4 minutes.

8.
Moroccan Vegetable Stew preparation step 8

Add the remaining vegetables and cook for 2 minutes. Pour in the broth and bring to a boil.

9.
Moroccan Vegetable Stew preparation step 9

Add saffron, bay leaves and raisins. Cover and cook, stirring occasionally, for 15 minutes over low heat.

10.
Moroccan Vegetable Stew preparation step 10

Meanwhile, rinse the chickpeas in a sieve. Add to Dutch oven 5 minutes before end of cooking time.

11.
Moroccan Vegetable Stew preparation step 11

Season vegetable stew with salt and pepper before serving.